Gymnastics

Bar muscle up skills

Conditioning

20 min amrap:
75/55 calorie row
60 wall balls
45 toes to bar
20 burpee box jumps
15 bar muscle ups

Strength

Stamina squat
3 front squats
5 back squats
70% of 1rm back squat

Conditioning

8 min ladder:
1,2,3,4,5,6,7,8,9 etc…
Front squats 40/30
Chest to bar

Strength

Snatch

Conditioning

Amrap 14:
5 power snatch 50/35k
10 over bar burpees
15 deadlifts 50/35k

Big day for team Blackwater!

Good luck to Tom competing at the Rainhill Trials in the Rastrick category today.

Also to our marathon rowers who will be taking on 12 marathons today to raise funds for the Essex and Herts Air Ambulance.

If you’d like to donate and support the crew please visit our fundraising page https://www.justgiving.com/fundraising/blackwater-marathonrow

Best of luck to every rower:

Brett, Chris, Christine, Claire E, Craig F, David K, Debs, Gemma, Grant, Holly, Jenny S, James M, Jon, Joe E, Joe K, Kayleigh, Lucy, Mark N, Matt B, Mike H, Nic B, Nick S, Paul T, Pete A, Rebecky, Sarah, Simone and Syvonne.

Gymnastics

Toes to bar

Conditioning

4rounds for time CAP 20:
Run 400m
21 kb swings
12 hspu

Strength

Power clean & push jerk 5 x 5 ascending

Conditioning

‘Grace‘

30 clean and jerk 60/42.5k

Strength

3 front squats
5 back squats
70% of 1rm back squat

Conditioning

Amrap 12:
40 db snatch
30 wall balls
20 pull ups
10 burpee box jumps

Strength

Banded push press 5 x 5 ascending

Conditioning

Amrap 5:
21 shoulder to overhead 35/25k
21 air squats
21 ab mat sit ups

rest 3 mins

Amrap 5:
15 shoulder to overhead 45/35k
15 air squats
15 ab mat sit ups

rest 3 mins

Amrap 5:
9 shoulder to overhead 60/40k
9 air squats
9 abmat sit ups

Strength

Deadlift 8-8-8-8-8

Conditioning

1-2-3-4-5-6-7-8-9-10
Toes to bar
after each round 30 double unders

Conditioning

40 min amrap:
run 2 laps
10 gtoh 50/35k
10 bar hop burpees
10 wall ball sit ups

Strength

Squat clean

Conditioning

Amrap 18:
200m run
3R ctb Cindy
6 squat cleans 80/55